My main problems with it was after seeing how fast and easy weight loss was after the first week, I would continually lower my calorie intake (as low as 600 calories some days!!) and I barely would work out and the very few days I did I would halfass it and then I wouldnt refeed enough plus I did this for over 4 weeks.. Ad you can see my experience with is was full of mistakes, but you know what the say, hindsight is 20/20 right

yea this was my main problem.. I took the PSMF to like a 10 week diet. Combined with IF I went for like 20 hr fasts and I'd just do like 1 protein shake post workout and drink soup so that I wouldn't be hungry.... I didn't lose weight after like week 5 and my strength disappeared... tried to make up strength with just adding more workout days but yea... that didn't work, but like you say 20/20 hindsight lol.

Awesome progress so far. Dude you packed on some size a lot with that fat/bloat so this will probably be for the better once you get to a BF where you are comfortable. Your tri's are looking crazy.

I can see you tightening up around the back/hips, midsection, etc. Very noticeable.

I typically deload from training every 4th week. What do you think about running something like this every deload week, in order to reduce some bloat/fat accumulated over the previous weeks? I am wondering if this would allow me to push calories a bit more then I would typically, and then run a diet like this every 4th week.

Do you have any clue what has changed from the first to second edition of this diet?

Awesome progress so far. Dude you packed on some size a lot with that fat/bloat so this will probably be for the better once you get to a BF where you are comfortable. Your tri's are looking crazy.

I can see you tightening up around the back/hips, midsection, etc. Very noticeable.

I typically deload from training every 4th week. What do you think about running something like this every deload week, in order to reduce some bloat/fat accumulated over the previous weeks? I am wondering if this would allow me to push calories a bit more then I would typically, and then run a diet like this every 4th week.

Do you have any clue what has changed from the first to second edition of this diet?

I'm not really that smart in this but I know Layne norton advocates something he called "culking" where he does a bulk for like 3-4 weeks then cuts back his cals to cut levels for 1-2 weeks to "clean up". He said you shouldn't notice a drop in performance in the first couple weeks of controlled dieting so you should still be able to do the same workload as you do on more calories and before the lack of food catches up with you, you start bulking again.

I'm not really that smart in this but I know Layne norton advocates something he called "culking" where he does a bulk for like 3-4 weeks then cuts back his cals to cut levels for 1-2 weeks to "clean up". He said you shouldn't notice a drop in performance in the first couple weeks of controlled dieting so you should still be able to do the same workload as you do on more calories and before the lack of food catches up with you, you start bulking again.

Yea I have read a bit into his thoughts and typically use a more like 8-12wk of "bulking" 2-4 of diet. But with my new training schedule, this might be perfect. Just tough out one week on 1000 calories, and back to increased calories.

I typically deload from training every 4th week. What do you think about running something like this every deload week, in order to reduce some bloat/fat accumulated over the previous weeks? I am wondering if this would allow me to push calories a bit more then I would typically, and then run a diet like this every 4th week.

Why not just go keto during the deload week? Muscle preservation and keeps your thyroid and metabolism happy

Originally Posted by Frank Reynolds

Do you have any clue what has changed from the first to second edition of this diet?

There is a second version of this? I only know of one

"The only good is knowledge and the only evil is ignorance." - Socrates

I havent read that one yet but I do want to order it and give it a read sometime

Originally Posted by Frank Reynolds

Yes the current one says second edition.

Ahhh I see. My book says first edition so I dont know how much of it has changed.. I wonder what edition Chris has? My book is the first version and says 2005 as the copyright.. Hmm now you got me wondering how much has changed. The second edition was copywritten in 2008.. Thats 3 years later. Hmmm

Originally Posted by Frank Reynolds

Do you propose going keto but not into such a huge deficit?

I'm not worried about muscle preservation honestly. I hold muscle like nobody's business.lol

Its what I would do. I couldnt imagine going on a PSMF diet every 4 weeks but i guess if muscle loss isnt a concern for you then give it a try and see how it is for you. Remember N=1 is all that matters

"The only good is knowledge and the only evil is ignorance." - Socrates

Here are a few things I think changed from the first version if I remember correctly. He went from saying you could eat unlimited amounts of most veggies to controlled portions, added in the EFA requirement, and some other stuff I can't remember. I honestly have only skimmed the 2nd edition and never read the first, but I'm pretty sure I remember reading that those were things that changed.

Here are a few things I think changed from the first version if I remember correctly. He went from saying you could eat unlimited amounts of most veggies to controlled portions, added in the EFA requirement, and some other stuff I can't remember. I honestly have only skimmed the 2nd edition and never read the first, but I'm pretty sure I remember reading that those were things that changed.

Yah I have done hard cuts where veggies like brocolli were free.. as they probably burn mor cals to digest than they actually have in them. You can attain a real hate for veggies after a while though.

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Hey bro I just finished reading through your whole log. Looks like you psmf is doing the trick. I can definitely see a big difference around your midesection an your upper back! I've packed on a few pounds with the festive season so this might be what I need to get back in the zone! Keep killing it kleen!

Yea I have read a bit into his thoughts and typically use a more like 8-12wk of "bulking" 2-4 of diet. But with my new training schedule, this might be perfect. Just tough out one week on 1000 calories, and back to increased calories.

Yah I have done hard cuts where veggies like brocolli were free.. as they probably burn mor cals to digest than they actually have in them. You can attain a real hate for veggies after a while though.

DW... I Love me some Veggies, especially raw, but I was on a diet like that as well where they were free and after about a month, the though of raw veggies just made me cringe! That happens to me with Tuna when I eat too much of it too often after a while the thought of tuna just makes me cringe as well, but I can always come back to it after a month or so!

DW... I Love me some Veggies, especially raw, but I was on a diet like that as well where they were free and after about a month, the though of raw veggies just made me cringe! That happens to me with Tuna when I eat too much of it too often after a while the thought of tuna just makes me cringe as well, but I can always come back to it after a month or so!

Yah I have been through that tuna thing too... used to be a site that had a 1000 ways to eat tuna... can't seem to find it ...

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It is one hell of a drop. Of course I was carb loaded at the beginning. I look even better today, I worked out and have my swell on a little.

Originally Posted by mattrag

yea this was my main problem.. I took the PSMF to like a 10 week diet. Combined with IF I went for like 20 hr fasts and I'd just do like 1 protein shake post workout and drink soup so that I wouldn't be hungry.... I didn't lose weight after like week 5 and my strength disappeared... tried to make up strength with just adding more workout days but yea... that didn't work, but like you say 20/20 hindsight lol.

Yeah I don't foresee any reason for me to do that. I would not want to be on one of these for that long. However this two weeks has been surprisingly easy.

Originally Posted by mattrag

Nice progress man!! Looks like you are well on your way to shredding up.

Thanks Matt, I am hoping so.

Originally Posted by larrybailey

Just ran across your post! Man your getting it done! I want to try your diet but man! I am starving by 11 am. Lol are you not hungry on cardio days?

Not really I mean I do get hungry but smashing 250 grams of protein down in whole food is quite filling, the early morning stuff is cake because I havent eaten in the mornings for over a year with only a few exceptions.

Originally Posted by Frank Reynolds

Awesome progress so far. Dude you packed on some size a lot with that fat/bloat so this will probably be for the better once you get to a BF where you are comfortable. Your tri's are looking crazy.

I can see you tightening up around the back/hips, midsection, etc. Very noticeable.

I typically deload from training every 4th week. What do you think about running something like this every deload week, in order to reduce some bloat/fat accumulated over the previous weeks? I am wondering if this would allow me to push calories a bit more then I would typically, and then run a diet like this every 4th week.

Do you have any clue what has changed from the first to second edition of this diet?

Thanks! Well if you bulked aggressively for 3 weeks then did this yeah, if you tried the clean bulk method and then went to this it may be counter productive.

Originally Posted by mattrag

I'm not really that smart in this but I know Layne norton advocates something he called "culking" where he does a bulk for like 3-4 weeks then cuts back his cals to cut levels for 1-2 weeks to "clean up". He said you shouldn't notice a drop in performance in the first couple weeks of controlled dieting so you should still be able to do the same workload as you do on more calories and before the lack of food catches up with you, you start bulking again.

Yeah that one is good, so is the ABDCE diet, very old school but you bulk for two weeks then diet for two weeks.

Originally Posted by Frank Reynolds

Yea I have read a bit into his thoughts and typically use a more like 8-12wk of "bulking" 2-4 of diet. But with my new training schedule, this might be perfect. Just tough out one week on 1000 calories, and back to increased calories.

I think you like to test theories and that this would be an interesting thing for you to try. At one week i really don't think you will lose muscle mass at all and should be able to drop whatever you gain in fat.

Originally Posted by Frank Reynolds

Yes the current one says second edition.

Do you propose going keto but not into such a huge deficit?

I'm not worried about muscle preservation honestly. I hold muscle like nobody's business.lol

I think it would be a neat experiment myself. However you may do well to just do the entire week keto and say 1800 cals. Still low but not to low.

No I have the original version. I have no clue what the differences are.

Originally Posted by Frank Reynolds

Yea I am curious as to what is different in the second edition if anything at all.. I also have the first.

I operate fairly well on low calories. I often touch 13-1400 calories a few days a week plus 90 min cardio a day deep into a diet, so a week shouldn't be that bad.

We will see what happens. I might just run my typical deep cut diet, for a week, right from my current high calorie level.

Sorry for the mini-hijack Kleen.

No worries I love discussion in here keep it up!

Originally Posted by houstontexas

Here are a few things I think changed from the first version if I remember correctly. He went from saying you could eat unlimited amounts of most veggies to controlled portions, added in the EFA requirement, and some other stuff I can't remember. I honestly have only skimmed the 2nd edition and never read the first, but I'm pretty sure I remember reading that those were things that changed.

Thanks, if that is the case then I am basically doing the secnd version on my own. I am not having ridiculous amounts of veggies. Just basically what I would have normally, not trying to make up for any food volume with it. Just easier for me to not eat than to run and get a celery stick or salad every time I get a food craving or feel a little hungry.

Originally Posted by DreamWeaver

Yah I have done hard cuts where veggies like brocolli were free.. as they probably burn mor cals to digest than they actually have in them. You can attain a real hate for veggies after a while though.

Yeah that just doesn't work for me I eat veggies 1-2 times a day. I have seen some of the diets you have put yourself through and I would definitely run this again before eating all of the veggies you were eating at on point. You were a beast with that.

Originally Posted by Lukef2000

Hey bro I just finished reading through your whole log. Looks like you psmf is doing the trick. I can definitely see a big difference around your midesection an your upper back! I've packed on a few pounds with the festive season so this might be what I need to get back in the zone! Keep killing it kleen!

Thanks! I have to admit it is WAY easier than I originally thought it would be. Especially already being used to fasting a large portion of the day it is just a cake walk right now.

I was surprised again today when I increased on all of my lifts and was able to complete my sets and even go beyond 10 for the last set on a couple exercises. I will do my best to document from memory since I didn't bring the log with me today.

The workout - 30 seconds rest between sets, 10 reps per set and last set of each exercise you go to failure so if you can do more than 10 you do then go up the next time.

DB Incline Bench - 75x10, 10, 10, 10 up 5 lbs - challenging for sure but will go up to 80's next week. I doubt I will complete the 4rth set with them but it is time to move up.DB Flat Flies - 37.5x10,10 up 2.5 lbs - will stay here one more week then go up.

Lat Pull Downs - 150x10,10,10,12 up 30 lbs - Will be going up next week. Wide Grip Lat Rows - 130x10, 10 up 20 lbs. I will try to go up 5 more libs next week.

DB Lateral Raises - 22.5x10. 10, 10, 10 same was still hard but not as hard as last week.DB Front Raise - 22.5x10, 10 once again this was hard to complete but not as hard as last week.

Incline DB Curls - 22.5x10, 10, 10, 10 same weight as last week but I finished the last set this time getting 2 more reps than last week.

Leg Ext. - 155x10, 10, 10, 10, 11 - up 5 lbs and oh man what a burn. I am planning on going up next week too.BB Lunges - 80x10, 10, 10, 10 - this was beast mode and have me panting like a dog in heat in July!

Crunchy spicy tuna roll and/or crunchy spicy salmon roll are my favorites. Except for this one buffet here that has this deep fried roll that is orgasmic!

I recently started rating sushi.. I never used to before.. Always thought it would be disgusting.. Boy was I wrong! I want to try sashimi next (especially since there isnt any rice and its carb free) but I have been hesitant to try it. I tuna the rice and roll makes it easier to eat mentally.. Take away the rice and roll and you can obviously see its raw fish and the raw part is what used to freak me out before

"The only good is knowledge and the only evil is ignorance." - Socrates